Just thought i'd put in one place a lot of the same points and questions that have been made recently. Feel free to add more! Cutting back on syns won't always help boost your losses. Many people who increase their syns to 15 a day then have greater losses. Syns are an important part of the plan and cutting them out is not a short-cut to target. Cooking/mashing fruit is not ok (even if you were only going to eat one anyway). It's not just about the one piece of fruit you were going to eat, it's also how it fills you up and affects your metabolism and appetite later in the day. Too much fruit will not slow your losses. The official line from SW is that fruit can be enjoyed as a free food, provided you stop eating when you are full. The 1/3 superfree food is important and not optional on EE. The SW guidance says that you must fill 1/3 of your plate with superfree, not that it's better if you do, or you'll have better losses if you do - the 1/3 superfree is an integral part of the EE plan and is the key to making it work. Only the Healthy Extras listed on the website and in the book are allowed. If it's not listed then it doesn't have enough nutrients and fibre to be considered a healthy extra, so having something similar is not the same as having a healthy extra, and should therefore be synned. Muscle does not weigh more than fat, and you cannot build muscle after a few workouts. It takes a very long time, and intensive weight lifting workouts to build muscle, so if you STS or have a small gain after starting exercise it will likely be water assisting the muscle repair and not weight gain. Also, 1lb of fat weighs the same as 1lb of muscle. Everyone does not have big losses in their first week. A lot of people do, but a lot of people also start slowly, it bears no relation to their long term success of the plan, as things usually balance out over the following few weeks. STS for a few weeks does not mean the plan isn't working. Our weight fluctuates naturally anyway, so sometimes it can take a couple of weeks for the scales to show a loss. It takes 3500 calories EXTRA a week to gain 1lb of fat, so if you've been good and still sts or gained, stick with the plan as it will show sooner or later. Losing weight quickly does not mean it goes back on quicker. It doesn't matter how fast you lose weight, or what diet you follow, the only way weight returns is if you consume more calories than you burn off, so returning to the eating habits that made you gain weight before, will do exactly the same again.